I Hereby Delegate…

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A rainy morning on this Friday as fellas rolled in to the Underworld for Ivan.  The usuals were there including Dawg and Chaps.  Dahmer came running in on the solo EC.  A surprise post by Midget, considering he usually posts down at KungPOW these days.  Finally, Buford rolled in giving us 6 pax so YHC could enact his plan.
Warm Up: SSH x20, Good Mornings, Imperial Walkers, Hillbillies, Frankenstein’s, Sir Fazios all x10.
The Workout: Each pax took turns as the “timer” and ran up the 3 flights of stairs and did 5 merkins before returning. The other pax completed 3 rounds of these exercises: Figure 8, Clean and Press, Swings, Lawnmowers, Midget Cookie Pouches, Halos, Horn Squats, Wonderbras.
Mary: For the final round, pax acting as “timer” would do 3 burpees followed by ascent and descent of stairs whilst other pax did: H2M w/bell, LSF w/bell, Midget Love Handles, Polish Twist, Pickle Pounders, and Plank Hold.
Announcements: Dahmer on the 3rd F Ted Talk Tuesday night. Virtual Holly Springs Half to be run in Nov. Check the Slack.
T-Claps (Recognition): Dahmer on the EC and TedTalk.  Chaps on stepping up to Q and…being a financial advisor, YHC hereby nominated this HIM to give a Ted Talk.
Prayer: Pax who are injured or sick.  Moby and his family with loss of his dad. Dahmer took us out.  Honor to lead men!

Sheepdog 9/25/20

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FNGs: none.
EC: only Shredder for a soggy jog.
Warm Up: Mosey to the front to find some cover. SSH, Sir Fazio Arm Circles F&B, squared moroccan night clubs, Imperial Walkers and Hillbillies. Finished the warm-up with Wall of Defense and Muay Thai strikes.
The Workout: Wall sit for a 60 count. Then, one Pax set the duration with 50… scratch that, 100 (thanks Dovetail) Wing Chun style strikes. Other Pax lined up down the brick knee-wall for tons of fun!  Erkins, modified squats, LBCs, TUT Diamond Merkins, crab Cales,Low Slow Flutter, 1 leg Homer to Marge. Ended on Capoeira push-ups.
Mary: More LBCs, Giant Cockroach, “Not Peter Parker’s.” Dovetail wrapped us up with some active stretching.
Announcements: TEDtalk on 9/29 at 8:00.
T-Claps (Recognition): Boo Boo, 2nd post.
Prayer: Dovetail’s move to AZ.

There’s Darkness on the Edge of Disney

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Today marks the 71st birthday of my musical hero. You’d think with all the heavy music YHC is into, that my selection would be different. But that artist is none other than the great Bruuuuuce! Springsteen from the great state of New Jersey! His music captures themes of brotherhood, loyalty, perseverance, rising above your expectations of yourself, using your good heart to do good things, and the ass-kicking power of rock n roll! It was a dark morning in the places YHC took the pax today. It’s in dark places we can find faith and we can measure our strength. Contrary to the pax initial thoughts, we did not only do activities reflecting that we are Born to Run.

FNG’s: None
Warm Up: Mosey loop around soccer field with a detour to the bottom of the large disc golf hill. “Take the Hill” warm up commenced. Good Mornings x10, take the hill!, Imperial Walkers, run along the ridge, Hillbillies, return to bottom. Repeated the loop 2x more with SSH x20, Frankenstein’s, Windmills, Sir Fazios, Squatted Seal Claps, Overhead Claps. 1 pax disappeared to lighten his load and met up with the pax later.
The Workout: Indian run the 3/4 mile-ish to the Abyss. Pax who disappeared, met us there. YHC called for a DORA. Pax partnered up and completed 100 hand release-release merkins (a move from IronPax), 200 Star Jumps, 300 monkey humpers. Pax going down the stairs started with 3 burpees at the bottom and added 1 with each trip down. Most pax got to 8-9 burpees. YHC just about gassed out twice on the abyss. Hit me like a dump truck.  When finished, we fellowship ran back to the flag for Mary.
Mary: 10 WW1, 15 H2M, 20 LBC’s IC.
Announcements: 3rd F Ted Talk next Tuesday featuring Dahmer. F3 HS half chatter.
T-Claps (Recognition): Midget for checking on YHC when he was woozy a few times. Kid Cracker for finding the most “wonderful AO in SouthWake”
Prayer: Firefighters in Clayton for the loss. Our brother Nemo. Our brother Tetanus with injury. POTS took us out. Honored to lead this group today!

Let’s go for a jog.

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YHC arrived just in time to find Pots waiting for others to show. As we started out for our routine DT train warm-up jog around the block, Pots asked if we could run to Womble and back as he wants to work on his running. So off we went. On the return, enjoying the cool weather and good company, we decided to keep going for a little tour around Holly Springs.

FNGs :None

Warm Up: Jog to Womble.

The Workout: Headed down Grisby to Earp. From Earp to Bass Lake around the Lowes Shopping Plaza and back to the start of DT. Total 3.5 miles.

Mary: 5 burpess
Announcements:
T-Claps (Recognition):
Prayer:

Three HC’s

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Three for a Murph Monday evening.  Also three hard commits to running a half marathon in November.  Some discussion and unanimous decision that this workout really sucks, but must be good for you.

FNGs:  None

Warm Up: Run one mile

The Workout:  Modified version of 100 Pull-ups, 200 Merkins, 300 Squats, except Pikachu who probably finished the full workout

Mary:  Run one mile

Announcements:  See social media

Prayer:  Safety and gratitude

No Running in the Cave

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Lots of chat going into this workout about if YHC could Q a no running workout. Happy to hear that my reputation preceeds me – hopefully this broke the mold a bit.

FNGs:

None today
Warm Up:

SSH x50

Straight leg hinge x10 each leg

Sir Fazio Arm Circles x10 forward/backward

Spinal Twist x10

Windmill x10

The Workout:

5x burpees

5x turkish getups with the mace – pax were told they could all be on the same arm. They knew that that meant.

4 corners starting at the entrance to the parking deck – at each corner:

  • 10x ballistic curls IC
  • 10x switching lunges IC
  • 10x lever deadlift each side
  • 20x low slow flutter w/mace cantilevered overhead

To transition along the short way pax plank shuffled and pulled the mace through. This seemed like a good idea on paper but was actually terrible – mainly because of the noise.

To transition the long way pax performed walking grave diggers. T-claps to Dawgpound and Emeril for excellent form demonstration here.

After 1 lap we repeated 5x burpees and 5x turkish getups. We then did overhead press while moseying back to the far corner for another set of our exercises, then moseyed back to the start doing overhead press for our last set.

Mary:

20x American Hammers (WITH MACE) – apparently this was a lot. Lots of mumble chatter, not a lot of hammers by the end.

20x dying cockroach (WITH MACE) – this was an awesome modification to this exercise. On softer ground would be nice, but this should come back.

20x Homer to Marge (WITH MACE) – nothing needs to be said.

Announcements:

Bass lake mulch is DONE. Huge t-claps to all pax that got out there, some 4+ times.

Holly Springs Food Cupboard workday coming up. Keep an eye out for an announcement from Dumbo.

T-Claps (Recognition):

Dawgpound and Emeril for recognizing the need for another no-running option and teaching us all how to (kinda) know what we’re doing with these maces.

Prayer:

Moby and his family for his dad’s passing. Fumunga and his M for their expecting.

YHC took us out.

Better be more creative next time if you don’t like Crossway

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FNGs: Lawn Dart
Warm Up: SSX x29, Good Morning x10, IW x10
The Workout: Crossway out and back
Mary: She didn’t show again!
Announcements: Holly Springs Food Cupboard work on 10/10. More to come soon. Marathon Madness starting up again for a group committed to Wrightsville next Spring.
T-Claps (Recognition): Mulch.
Prayer: Moby’s father passing, PAX welcoming new additions to the family

Soft Knees

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It was great to catch up with so many Pax I haven’t seen in a while. There was some uncertainty about the amount of Pax that would show based on previous numbers so I was quite surprised when the amount of cars in lot kept getting bigger. We even managed to get Lipstick out of his holiday slumber over on Melody Lane. My legs were sore this morning so the amount of running and leg work would be minimal which is bad news for shoulders and arms.

EC: Fanny Pack, Skidmark

FNGs: One today thanks to some quality EH Wednesday by Dovetail, Shamwow (who whipped out is goldendoodle), and Skidmark. Plus who doesn’t love a free workout. Welcome Boo-Boo
Warm Up: IW x 10, Hillbillies x 10, Fozio Arm Circles x 10 F/R, SSH x 49 in cadence. Don’t ask.
The Workout: I made sure bring out my some of my favorites this morning. Jack Webbs and Burpees. Oh ya there was an abbreviated merkin clock in there too.
Mosey to the rock pile and the Pax were instructed to grab a rock they could lift over their head about 300 times. We were going to preform these in the grass but a majority of Pax started to mosey into the parking lot so I figured why not. Knee pads were required for some.
Jack Webbs at 1:3 Merkin:shoulder press up to 10 merkin:30 should press
Jacob’s Ladder 1(1 rep up to 7) with burpee rock jumps. So a burpee and when you come up you grab your rock and press it over your head. A variation of mosey to one end of parking lot and back between sets.
Back to Jack Webb’s because of course we have to come back down.  Start with 9 merkins:27 shoulder press and work back to 1:3. I think at this time Mary was requested. Apparently they have never seen how I do Mary.
Finish with 8 and 9 Burpee rock jumps.
Return rock
Mary: We arrived at the tennis courts at 0606. Plank hold with a variation of exercises until 0615. Exercises included Mountain Climbers, Plank Jacks, Peter Parkers, Side Crunches, and a merkin clock at 12, 9, 6, and 3. Quizzed Pax during plank hold on the 5 core principles and the mission of F3 (Fanny Pack led the charge).
Announcements: No mulch, Look for TED talk this week
T-Claps (Recognition):
Prayer: Nemo and his family, Dovetail moving to Arizona, Members of the community battling depression, anxiety, and deteriorating mental health.

Week 4 IPC

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FNGs:None
Warm Up:OYO arm stretches SSH, etc
The Workout:

1 Round For Time

10 Burpee Block Jump Overs (BBJO)
Murder Bunny 25yds
25 Thruster
Return to the goal line with your block

10 Burpee Block Jump Overs (BBJO)
Murder Bunny 50yds
50 Alternating block merkins
Return to the goal line with your block

10 Burpee Block Jump Overs (BBJO)
Murder Bunny 75yds
75 Curl Presses
Return to the goal line with your block

10 Burpee Block Jump Overs (BBJO)
Murder Bunny 100yds
100 Block Windshield Wipers
Return to the goal line with your block
10 Burpee Block Jump Overs (BBJO)

Nice work everyone, way to push through and pick up the six
Mary:None
Announcements:
T-Claps (Recognition):
Prayer:Fumunga wife and baby, fumunga neighbor, my uncles cancer, firefighters and first responders down south

Sheepdog – 9/18/20 ABsolute Burnout

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EC:  Shredder & Sparky (FNG)

PAX:  Shredder, Sparky, Norm, Dovetail, Martini

FNGs:  Sparky (Electrical/AV Work)

Warm Up:  Laparound the parking lot.  SSH, Arm Circles, Good Mornings, Windmills, Daisy Pickers, Imperial Walkers, Hillbillies, Franketeins

The Workout:  Lined up with “side by side” with adequate space/social distance between PAX.  First PAX in line called an ab exercise to be performed.  Continued down the line with each PAX calling an ab exercise to complete 1 set.  Set 2 went the oposite direction.  Continued for 5 sets.  Between each set, PAX performed an exercise called out by Q.  Merkins, Burpees, People’s Chair, Dips.

Combatives with Master Shredder – kicking and striking

Mary:  Not Today – we got enough core during the workout

Announcements:  Mulch

T-Claps (Recognition):  Sparky for getting in the EC before his first workout

Prayer:  Contrinuing situation in our country

Thing of someone you haven’t seen or heard from in a while . . . Reach Out!

Honored to Lead